Back Squat: A Complete Guide

Why the Back Squat Matters

• Often called the “king of all exercises.”
• Builds lower-body strength, leg size, core stability, and mental toughness.
• Essential for strength athletes, sports performance, and physique-focused lifters.

How to Do the Back Squat

Step 1 — Get Under the Bar

• Barbell at mid-chest height.
• Grip slightly wider than shoulders, palms down.
• Bar rests on upper traps/back of shoulders.
• Elbows angled down, not back; pinch shoulder blades.

Step 2 — Unrack and Set Stance

• Flex abs, lift bar, take small steps back.
• Feet slightly wider than shoulder-width, toes angled slightly out.
• Keep feet flat, maintain tightness and neutral spine.

Step 3 — Squat Down

• Push hips back, descend until thighs roughly parallel.
• Controlled speed, don’t bounce out of bottom.

Step 4 — Stand Up (Lockout)

• Drive feet into ground, rise evenly with hips and shoulders.
• Engage abs, quads, glutes at top.

Common Mistakes

1. Rounding Your Back – increases risk of injury; keep elbows under bar, abs tight.
2. Short Range of Motion – squat at least to parallel for max muscle growth.
3. Knee Collapse – often caused by weak glutes; keep knees tracking outward.

Muscles Worked

• Quadriceps – main leg extenders, largest leg muscle.
• Glutes – hip extension, stretch at bottom, contract at lockout.
• Hamstrings – assist hip extension and knee flexion.
• Upper Back & Spinal Erectors – stabilize bar and torso.
• Abs – support torso, maintain stability.

Programming Back Squats

• Strength: Heavy weight, low reps (3–5 sets × 3–5 reps).
• Hypertrophy: Moderate weight, moderate reps (4–5 sets × 8–12 reps).
• Breathing Squats: High-rep old-school method; set of 20 with 2–3 deep breaths between reps.

Variations

• High-Bar Squat: Bar higher on traps; more upright torso; reduces lower back strain.
• Anderson Squat: Pin/bottom-up squat; focuses on weak points.
• Safety Bar Squat: Thick padded bar; reduces shoulder strain, increases upper back recruitment.

Alternatives

• Front Squat: Bar on front shoulders; reduces lower back stress.
• Trap Bar Squat/Deadlift: Keeps torso upright; more glute/hamstring activation.
• Leg Press: Supported; reduces upper-body stress; maintain range of motion.

Programming Tips

• Adjust stance for comfort; slightly wider than shoulders, toes slightly out.
• Not mandatory for everyone — choose exercises based on goals, mobility, and prior injuries.